Getting a good night s sleep is essential for mental and physical wellbeing. Ideally, one should get at least 8 hours of continuous sleep every night. However, some people find this hard to achieve. They may have trouble going to sleep, wake up frequently or have a very poor quality sleep. 

Here are a few tips to help you improve your sleep: 

Set a sleep schedule: Like children, adults also need to go to sleep and wake up at the same time every day. This should be followed for at least 6 days a week. Having a sleep in the day may seem like a good idea but this can affect your ability to go to sleep in time at night and make you wake up the next morning feeling tired. Hence, train your body to sleep and wake up at the same time every day.
Avoid stimulants after sunset: Nicotine and caffeine can be very detrimental to your sleep cycle. The effects of these substances can often last for hours. Caffeine not only makes it difficult to fall asleep but can also make a person wake up frequently at night. Alcohol can make a person seem sleepy initially but can make him or her wake up earlier than usual and hence, disrupt the sleep schedule. So, avoid these substances for at least a few hours before going to bed. Instead, you could drink a cup of calming chamomile tea to soothe the nerves and help you sleep well.
Create the right sleep atmosphere: Ban the television, tablet and other mobile screens from your bedroom. The light from these devices makes it difficult to fall asleep and the material being seen can play on your mind for hours and make you toss and turn. Make your room as dark as possible to make it easier to fall asleep. Using blackout curtains can be a good idea. Also, make sure the noise and temperature levels are conducive to sleep.
Exercise: Exercise has many benefits. This includes better sleep quality. A workout tires the body and reduces the chances of waking up in the middle of the night. However, timing your exercise routine is very important. The ideal time for a workout is in the early morning or early evening. Do not work out just before going to bed as this can have a stimulating effect on the mind.
Limit naps: Avoid napping through the day. While this may seem like a good way to catch up on sleep, it can have a detrimental effect on the quality of your night sleep. If you must nap in the afternoon, keep it short. Training your body to associate sleep with darkness can make it easier for you to fall asleep at night.
Hence, if you are also having any sort of troubles with your sleep, immediately apply the above discussed tips in your daily life and you will see the results within a few days.

Suffering From Sleep Problems - 5 Tips To Help You Get Over Them!

If you suffer from persistent backaches and neck pain, you may be diagnosed with spondylitis. Spondylitis refers to degenerative changes of the spine, such as the formation of bone spurs and degeneration of spinal discs. This condition can affect the neck, upper or mid back and lower back. Of these, spondylitis of the neck- cervical spondylitis and lower back- lumbar spondylitis are most common.

Spondylitis is considered to be triggered by age. As a person grows older, the wear and tear of the bones and ligaments of the spinal column can lead to the development of bone spurs and osteoarthritis. Age can also cause the discs between vertebrae to weaken and degenerate leading to bulging discs and herniating spinal discs. Most people experience the first symptoms of spondylitis between the age of 20 and 50. A family history of spondylitis and being prone to injuries also increases a person s risk of suffering from spondylitis.

Since spondylitis is a degenerative disease, there is no cure for this condition. However, the pain associated with it can be managed. Thus, treatment for spondylitis is very similar to treatment for neck or back pain. This treatment can be in the form of pain medication, exercise, physical therapy and minimally invasive surgery. Depending on the extent of spinal damage the doctor may prescribe steroids that need to be injected directly into the intervertebral spaces. This is also known as epidural injections.

Spondylitis patients are often advised to follow their normal schedule and refrain from bed rest as this can prolong recovery. However, at the same time, you should not undertake any activity that puts additional pressure or stress on the spinal column. Alternating between warm and cold compresses can help relieve the pain associated with spondylitis. Additionally, try sleeping with a pillow between your legs to relieve low back pain. 

Special pillows that offer cervical support can help relieve spondylitis of the neck.

Surgery may be considered in cases where this condition causes or worsens nerve damage. Spinal decompression surgery involves relieving pressure on the nerves in the spinal column that may be caused by a herniated disc, spinal stenosis or foraminal stenosis. This surgery can be performed through a laminectomy, discectomy or foraminotomy. Bone spurs in the spinal column or a vertebral disc can also be removed surgically. However, these surgeries are rarely performed as most patients respond well to non-surgical treatments.

Causes of Spondylitis - How Can it Be Treated?

Fibroadenomas are benign non carcinogenic tumors that occur in the breasts of women. Although the condition may affect females of any age; spanning from pubescent girls to middle aged ladies, yet it is most commonly diagnosed in young women below 30 years of age. Fibroadenomas can be described as a stiff, smooth, supple marble under the skin of your breasts, which move when touched. These tumors which occur in varied sizes, may shrink or expand with time. Diagnosing through biopsies and treatment by surgeries are commonly employed for such a condition.

Types of fibroadenomas
Fibroadenomas are of two types: simple fibroadenomas and complex fibroadenomas. The simple tumors are usually harmless and almost look the same under the lens of a microscope. On the other hand, the complex tumors are comprised of macro cysts (large fluid-filled sacs) and calcifications (deposits of calcium) which can slightly increase the chance of breast cancer.

What is the primary cause of fibroadenomas?
Doctors aren't able to pinpoint the chief cause of fibroadenomas, but they have reasons to believe that the condition may pertain to the reproductive hormones. The condition may occur during pregnancy or during the use of hormone therapy, owing to which, the tumors may increase in size. The tumors are usually seen to shrink postmenopause, when the hormone levels start to dwindle.

Fibroadenomas are apparent and you may be able to detect them even without a doctor. The marble like tumor within your breasts are usually:
1) painless
2) firm
3) rubbery and elastic
4) easily movable

These tumors can range from being too small to as big as 3 inches or more in diameter. These lumps, which are usually harmless may be a cause of concern if they start to grow or change. Consulting a doctor is duly advised in such cases.

Risks
Fibroadenomas, only in the rarest cases, increase the likelihood of breast cancer. A complex fibroadenoma comprising of cysts or thick tissues called calcifications may aggravate your condition. Causes of concern could be if the tumor pains, a family history of cancer or an event of a questionable biopsy report.

Causes and Symptoms of Fibroadenomas

A respiratory disorder, the inflammation of the lining in the bronchial tubes, which are responsible for carrying air to and from your lungs is known as bronchitis. Allergic bronchitis is a disorder that develops, if you have severe allergies which result in a bronchial immune system reaction.

Allergic Bronchitis requires medical diagnosis by your healthcare provider who can differentiate the allergic form of bronchitis from the normal form of bronchitis by searching for other symptoms related to the allergy. Allergic bronchitis often occurs due to seasonal allergies, making it an acute condition. If you are suffering from lingering bronchitis issues caused due to allergies, an allergy test is recommended so that the doctor can accurately assess the condition.

The symptoms of allergic bronchitis are similar to the regular form bronchitis. Only difference is that the symptoms are triggered by allergies. Some of the symptoms are given below:

Cough which may form mucus

Body aches and breathlessness

Headaches, blocked nose and sinuses

Fever with chills

Wheezing

Over the years, Ayurvedic practitioners have prepared and prescribed a number of remedies that can address the issue of allergic bronchitis.

Some of the Ayurvedic remedies are listed below:

Below listed remedies should be taken 3 times in a day for quick relief.

2 grams of Shringyadi Churna should be taken along with 100 mg of Kaphachintamani and Kaphaketu.

Talisadi churna should be mixed with honey and ginger juice.

2 grams of Sitopaladi Churna should be mixed with 200 mg of Praval Pisthi as well as 100 mg of Rasa Sindur.

Haridra khand (one spoon) should be taken along with a cup of warm milk.

Other natural remedies, according to Ayurveda include:

Haldi (turmeric powder) mixed with a glass of milk

Juice of Vasa

Tulsi (Basil leaves ground to make a juice)

Equal quantity of black pepper, dried ginger and long pepper (piper longum) mixed with honey

Ayurvedic Treatment for Allergic Bronchitis - Ayurvedic Remedies

The gastrointestinal tract is a large muscular tube that extends all the way from the mouth to the rectum in human beings. It is also called the digestive tract or alimentary canal. The muscles in this tube move the food, all the way to the stomach, from the mouth and then, due to the release of enzymes, the food is digested. The components of the gastrointestinal tract are the oesophagus, stomach, small intestine, large intestine, liver, pancreas, gallbladder etc. 

Symptoms of gastrointestinal tract problems include:

Pain
Abdominal distension
Heartburn
Bloating
Nausea
Vomiting
Constipation 
Diarrhea
Some of the most common gastrointestinal tract problems are:

Chest Pain: Also known as Gastro-esophageal Reflux Disease, this happens if the stomach acids travel back into one s esophagus. This phenomenon is commonly called an acid reflux. Often, it could occur after meals. It is quite common to experience this every once in a while. However, having these on a daily basis or at least thrice a week should not be ignored, as it could be a symptom of GERD.
Celiac Disease:  This refers to severe gluten sensitivity, a protein present in rye, wheat and barley. People who suffer from this disease are advised to avoid consumption of gluten in any form. The consumption of gluten sends the immune system on attack mode, damaging the villi which are found in the small intestine, that help to absorb nutrients from the food consumed. 
Irritable Bowel Syndrome: The feeling of discomfort and stomach pain, at least thrice a month for a prolonged period of time, maybe a symptom of IBS. What causes IBS  is unknown, but the treatment is to avoid foods which produce gas. A diet low in fats and high in fiber content is also advised. 
Hemorrhoids: Blood during bowel movements is a sign of hemorrhoids. It happens when the blood vessels present towards the end of one s digestive tract get inflamed. The causes may include diarrhea, chronic constipation, or a low fiber diet. OTC creams may give temporary relief. A high fiber diet, drinking a lot more water, and exercising regularly is advised. 
Crohn s Disease: This is an autoimmune disease in which the immune system mistakenly attacks cells in your own body. Crohn s disease is part of a group of digestive conditions called inflammatory bowel disease. Some symptoms include weight loss, rectal bleeding and abnormal pain.       
Gallstones: These are hard deposits that form in the gallbladder. They occur when there is a high amount of waste or cholesterol in your bile. Gallstones block the passage from the gallbladder to the intestines, which may result in a sharp pain felt in the upper right region of the abdomen. Medication to dissolve the gallstones or surgery is advised.
The gastrointestinal tract is very important and should be taken care of properly. Any discomfort shouldn t be ignored. 

6 Most Common Gastrointestinal Problems!

Obesity doesn't happen overnight. It develops gradually over time, as a result of poor diet and lifestyle choices.

Obesity occurs when a person has too much fat stored in his/her body. This extra weight can come from body water, fat, bone and muscle. Obesity usually occurs when you consume more calories than you can burn. It is caused due to a variety of factors such as being physically inactive, eating foods containing a high fat content, overeating and genetic makeup. Obesity can have a lot of complications such as cancer, arthritis, stroke, heart diseases and diabetes.

How do people become obese?

Consuming too much calories: Nowadays people are consuming more food than they did in the previous generations. Consuming too much unhealthy calories can make people obese which may lead to a lot of complications in the future.
Leading a sedentary and unhealthy lifestyle: With the growth of technology, people have become more inactive and are leading a more sedentary lifestyle as compared to their past generations. With the advent of shopping malls and grocery outlets people don t have to walk miles for food. This also leads to an inactive lifestyle which later results in obesity.
Not getting enough sleep: According to studies, sleep deprivation may also lead to obesity. This happens due to an increased appetite because of hormonal changes. Sleep deprivation leads your body to produce less amounts of a hormone (leptin) which increases appetite.
Medications: Certain medications can also lead to rapid weight gain. In such cases, alternate therapy should be opted especially for those people who are predisposed to obesity and weight gain.
Obesity gene: According to statistics people who have the FTO gene variant in their bloodstream tend to eat more than usual. They also prefer fatty and high energy foods.
It is very difficult for obese people to reduce their weight. By changing in lifestyle like Diet, Physical activity level, water intake and sleeping pattern, if changed under supervision of specialist with dedication, discipline and faith in their dietitian, can give wonderful results for lifetime.

World Obesity Day - Why People Become Overweight?

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